Creamy Sardine & Broccoli Pasta

Name: Creamy Sardine & Broccoli Pasta
Total time: 15 min
Yield: 2 servings
Cuisine: British
Ingredients: 140g linguine; 1 tin sardines in olive oil (keep 1 tbsp of the oil); 300g broccoli, finely chopped; 100g 0% Greek yoghurt; 60g sour cream; 40g blue cheese; 1 tbsp Dijon mustard; 2 tsp honey

The quickest, creamiest pasta. Rich, tangy and naturally salty from the sardines, and packed with protein and omega-3s.

Protein, fat and a lot of broccoli keep your energy steadier, instead of sending you into a pasta coma.

Protein: ~33g
Carbs: ~58g
Fat: ~25g
Fibre: ~6g
kcal per serving: ~600

~15Real-life GL

Medium. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it

Ingredients Serves 2

No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.

Macros and real-life GL are for the recipe as written.

140g linguine
1 tin sardines in olive oil (keep 1 tbsp of the oil)
300g broccoli, finely chopped
100g 0% Greek yoghurt
60g sour cream
40g blue cheese
1 tbsp Dijon mustard
2 tsp honey

Swap it

Linguine → wholewheat linguine, same weight. Similar carbs, more fibre.
Greek yoghurt → skyr. Same protein.
Blue cheese → parmesan or feta.

Method

Cook the linguine until al dente, adding the broccoli for the last 4 minutes. Save a mug of the cooking water, then drain.
Mix the yoghurt, sour cream, blue cheese, Dijon and honey into a sauce, mashing the cheese in.
Toss the pasta and broccoli with the sauce, the sardines and a tablespoon of their oil, loosening with a splash of cooking water.
Divide between two plates.

Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.